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The leg training can be divided according to the muscle group you want to work with, and it can be indicated by the physical education professional to perform an exercise for each muscle group. Thus, exercises that work the muscles of the front of the thigh, the calf, the glutes and the inside of the leg, for example, can be indicated, which can be done in 3 sets of 10 to 12 repetitions.
In order to have better results, it is important that the training is done intensively, according to the professional's guidance and that you have a healthy and balanced diet, which should be guided by the nutritionist according to the goal.
Thigh exercises
1. Squat
The squat is considered a complete movement, because in addition to working the thigh, it also works the posterior part of the leg, buttocks and calf, being, then, considered a great leg exercise.
It is important that the person has guidance from the physical education professional so that injuries are avoided. Thus, it is recommended that the person position their feet hip-width apart and squat as if they were going to sit on a chair.
The squat can be done with a barbell supported on the trapezius and shoulders or with dumbbells in front of the body, and should be done according to the instructor's orientation. Here are some squat options.
2. Extender
The extensor chair is a great exercise to work the muscle on the front of the thigh, called the quadriceps. For this, the person must adjust the backrest of the equipment, so that the bottom of the back is well supported and that the knee does not exceed the line of the feet.
After adjustment, the person should position their feet behind the equipment support and extend the leg so that the support is at the same height as the knee and the leg is fully extended. Then, you must control the movement to the starting position and repeat the movement again.
3. Leg press
Leg press is also an exercise option that helps to work the thigh muscles, and can be done in a device that allows the legs to flex at 45º or 90º, and the physical education professional must indicate which equipment according to the objective of training.
This exercise is quite complete, as it allows you to work not only on the front of the thigh, but also on the back and buttocks. To do this exercise, you must adjust the bench and adjust your feet on the platform and then push, slowly returning to the starting position and repeating this exercise 10 to 12 times or according to the guidance of the physical education professional.
Exercises for later
1. Stiff
The stiff is a great exercise for the back of the leg, as it works all the muscles of the back, including the glutes. This exercise can be done using a barbell or dumbbells and, for this, you must hold the load in front of your body, more or less at the hip, and then lower it towards your feet slowly, paying attention to the back that should be kept in line to avoid compensation.
During the descent, you can keep your legs extended or semi-flexed, and you can also push your hips back to place more emphasis on muscle work.
Another variation of the stiff is the one-sided stiff, in which the person must hold a dumbbell in front of the body with one hand and the opposite leg must be suspended in the air while the movement is performed, thus working the other leg. Another option is popularly known as "good morning", in which the person performs the movement of the stiff with a bar on the back.
2. Flexora lying down
In this exercise for posterior thigh, the person should lie on the flexing table, which should be adjusted according to the height and size of the legs, fit the hip on the curve of the equipment and the feet on the support, and then flex the legs even more. or less 90º and return to the starting position more slowly.
It is important in this exercise that the machine is properly regulated, as well as the weight with which the exercise will be performed, as this way it is possible to avoid injuries and overload to the lower back.
Exercises for glutes
1. Hip elevation
Hip elevation is one of the exercises that can be indicated to work the glutes, and can be done only with body weight or using weight. In the case of doing just with weight, the person should lie on the floor, with the belly up and knees bent and raise the hips at the same time as the glutes contract. Then lower your hips, preventing them from touching the floor, and repeat the movement again.
Another way to perform this exercise is to support a barbell or dumbbell on your hip, it is important that in this case the person supports the back on a bench, and perform the same movement.
In addition to working the glutes, elevating the hips also activates the abdominal and thigh muscles and is therefore considered a great exercise.
2. "Kickback"
The "kick" is another exercise that works mainly on the glutes, however it is also able to activate the muscles located in the back of the leg. To do this exercise, the person must be in the position of four supports and, with the leg bent or extended, raise to the height of the hip, at the same time as the gluteal contraction. After lifting, you must control the descent of the leg to the original position and then perform the same movement again.
One way to intensify this exercise is to do the movement using a shin guard on the leg being worked on, or on a specific machine, in which a person must push the bar that is present in the equipment, being able to adjust the weight.
Calf Exercise
The isolated calf exercise is usually done at the end of training, because all other exercises performed during training also work this muscle. However, performing specific exercises for this muscle is important to ensure greater leg stability, more strength and volume, which also favors a more aesthetic contour for the leg.
One of the exercises that can be indicated is the calf on the step, in which the person must support the tip of the feet on the step and leave the heel without support. Then, you should stretch your calf, pushing your body upwards, and then go down again, feeling the muscle stretch. To favor the results, it is important that at the moment of descent, the person allows the heels to pass a little of the step line, because this way it is possible to work more the muscle.
It is usually indicated that there are 3 sets of these exercises of 10 to 12 repetitions or according to the orientation of the physical education professional, this is because the amount of repetitions and series can vary according to the type and objective of the training.
Discover other calf exercises.